5:2 Diet Fast Day Recipes: Coronation Potato Salad and Low-Fat Pan-Fried Garlic Hake Fillets
5:2 Diet Fast Day Recipes:
Coronation Potato Salad and Low-Fat Pan-Fried Garlic Hake Fillets
5:2 Diet Fast Day Recipes: Coronation Potato Salad and Low-Fat Pan-Fried Garlic Hake Fillets
The time between Christmas and New Year is a strange one on the culinary front – there is a plethora of sweets, cakes, pies, biscuits and other rich pickings from the savoury buffet table, as well as piles of turkey no doubt and of course the Christmas cake and pudding that usually last well into Spring; but, I start to feel the strains of excessive eating, and although I look forward to the sparkle of New Year’s Eve with more fizz and food, I like to have a frugal day or two in the “twilight” period as I sometimes call the week between Christmas and New Year. One easy way to cut back on the calories as well as the cream, cheese, mincemeat, roast potatoes, stuffing and all the other high calorie ingredients is to cook and serve fresh fish. I love fish, as most of my readers know, and one of my favourite’s is hake. I still have some hake in the freezer that John at Delish Fish sent me a few weeks ago, and so it’s LOW CALORIE and LOW FAT fish on the menu today. And, my TWO recipes today are both 5:2 fast day diet suitable, as well as being great for all those looking for a tasty meal without the richness of most festive recipes. My first recipe is a lightened-up version of an existing recipe, Pan-Fried Garlic and Peppered Hake Fillets, and is only 150 calories per portion.
5:2 Diet Fast Day Recipe: Low-Fat Pan-Fried Garlic Hake Fillets
The second recipe is a fabulous low-fat potato salad with a curried kick; it’s great as an accompaniment to any meal, as well as being wonderful when made for the buffet table – Coronation Potato Salad – and just in time for New Year. It’s easy to make and I have enjoyed it as a main meal with low-calorie ham before, as well as cold sliced turkey…….which, is low in fat and calories. This potato salad makes a tasty low-calorie lunch box meal when served with salad, or with cold cuts as mentioned above. It’s basically the same recipe as the classic and traditional Coronation chicken, but, with potatoes instead of the chicken. Each portion of this curried potato salad is only 140 calories and when served with thinly sliced turkey or chicken breast, you can have a fabulous meal for about 200 calories, leaving 300 calories for the rest of the day. (there are 26 calories per 25g of sliced turkey breast)
5:2 Diet Fast Day Recipes: Coronation Potato Salad and Low-Fat Pan-Fried Garlic Hake Fillets
I hope that these two 5:2 recipes will come in handy for any of you who are following the diet – I plan to eat some potato salad with salad for tea and the hake with spinach for my lunch, leaving 150 calories left for breakfast and milk for my cuppas. (140 calories for the potato salad, 150 calories for the fish with 50 calories for spinach, salad and low-calorie salad dressing) This Coronation potato salad will also be on our New Year’s Eve buffet table, as a light vegetable accompaniment. That’s all for my Festive Fish in Friday post, do have a relaxing weekend, the last weekend this year, and see you tomorrow with some naughty but terribly nice recipes…..as well as some festive photos. Karen
Coronation Potato Salad
Low-Fat & Low-Calorie Garlic Hake Fillets (5:2 Diet)
Print recipe
| Serves | 4 |
| Prep time | 5 minutes |
| Cook time | 10 minutes |
| Total time | 15 minutes |
| Allergy | Fish |
| Meal type | Lunch, Main Dish |
| Misc | Child Friendly, Serve Hot |
| Region | British |
| By author | Karen S Burns-Booth |
Ingredients
- 1 tablespoon rapeseed oil or vegetables oil
- 4 x 100g skinned and boned Hake fillets
- 1 tablespoon plain flour
- 1 teaspoon garlic granules
- 1 teaspoon black pepper
- 1 lemon cut into quarters
Note
This is a "lightened-up" version of an existing fresh fish recipe I have already posted and is another example of fish as the original fast food, in the pan and on the plate in 15 minutes! This fish dish has ONLY 150 calories per portion and with a side salad or some low calorie potato salad, you can have a hearty meal on a fast day if you are on the 5:2 diet or Weight Watchers.
Directions
| Step 1 | Heat the oil in a frying pan over a low heat. |
| Step 2 | Meanwhile, add the garlic granules and black pepper to the flour, and coat the skinless side of the hake fillets with the seasoned flour. |
| Step 3 | Put the hake fillets into the pan, skin side down, and fry over a gentle heat for 5 to 7 minutes, until the skin is crispy and the fish is just starting to turn opaque. |
| Step 4 | Gently turn the fillets over and cook for a further 2 minutes on the the skinless side, before taking out of the pan and serving. Garnish with freshly chopped parsley and a lemon wedge. |
Low-Calorie Coronation Potato Salad
| Serves | 4 |
| Prep time | 15 minutes |
| Allergy | Egg |
| Dietary | Vegetarian |
| Meal type | Appetizer, Lunch, Salad, Side Dish, Snack, Starter |
| Misc | Child Friendly, Pre-preparable, Serve Cold |
| Occasion | Barbecue, Birthday Party, Casual Party, Christmas, Easter, Formal Party, Halloween, Thanksgiving, Valentines day |
| Region | British |
| By author | Karen S Burns-Booth |
Ingredients
- green salad leaves to serve
- spring onions or chives to garnish
- 500g potatoes (new potatoes are best)
- pinch of Cayenne pepper or chilli powder
Dressing
- 2 tablespoons low-fat plain Bio-yoghurt
- salt and freshly ground black pepper
- 1 teaspoon curry paste
- 2 teaspoons apricot jam
- 4 teaspoons mango chutney
- 2 tablespoons fresh herbs (such as a mixture of parsley and chives)
- 2 tablespoons low-fat mayonnaise
Note
A tangy curried potato salad that is VERY low in calories and fat, with only 140 calories per portion (3 Weight Watchers Points -NOT Pro-Points) which makes it a perfect recipe for anyone following the 5:2 Diet for Fast Days. It is also a tasty and healthy addition to any buffet table and makes a great lunch box meal when prawns or cold meats are added to it.
Directions
| Step 1 | Dressing: Place all the dressing ingredients into a bowl and whisk thoroughly, season well with salt and freshly ground black pepper and set to one side. |
| Step 2 | Cook the potatoes in lightly salted boiling water,until JUST tender, Drain and allow to cool before cutting into cubes, leaving the skin on. (If using old potatoes, drain and cool and them peel before cutting into cubes) |
| Step 3 | Fold the potatoes into the prepared dressing and mix well, then chill until required. |
| Step 4 | To serve, spoon potatoes on to a bed of green salad leaves on a large serving platter as part of a buffet, or serve with salad leaves and sliced ham, chicken or cold meats as a light low-calorie lunch or supper dish. Dust with Cayenne pepper or chilli powder, as well as scattering chopped spring onions or chives over the salad before serving. |
Coronation Potato Salad
ashleigh says
can’t believe how little calories are in this! looks fab!
Karen Booth says
Yes, a great diet recipe!
Becs@Lay the table says
Mmm the coronation potato salad will be perfect with all the cold meats we’ve got to use up!
Karen Booth says
Thanks Becs and Happy New Year too……Karen
Janice says
And very tasty it looks too!
Karen Booth says
Thanks Janice!
Jo Hutchinson says
diet food that actually looks tasty!
Karen Booth says
Thanks Jo….have lots more diet recipes on the blog that are tasty too…..Karen
Diana Cotter says
I need to pass these on to my son after Christmas at home 🙂 He swears by the 5:2 diet, but is getting heartily sick of chicken.
Karen Booth says
Thanks Diana, I hope he likes these two recipes! Karen
Rosie D says
We follow the 5:2 diet- I love finding low cal tasty meals for those 2 days!!!! This is probably tonight’s meal, I still have some left over turkey I can use instead of the chicken
Amanda Oakley says
The potato salad looks amazing – I’m going to try it as a BBQ accompaniment in the summer x
Hazel Christopher says
This sounds delicious, I love Coronation Chicken so might have to try making this 🙂
Caroline S says
wow! something that tastes good but isn’t 1000 calories! Will be trying this recipe this week
Karen Booth says
I hope you enjoy them Caroline!
Alan C says
The potato salad looks great. I love curried potatoes
Karen Booth says
Curried spuds and healthy! Can’t be bad!
Maya Russell says
The whole recipe looks so delicious! And low calorie too – fab!
Fiona Matters says
This looks lovely. I do adore coronation chicken and potato salad is one of my favorites. Although I usually avoid it because of the calories!
Andrew Petrie says
I’ve never tasted Hake before but this looks mouth-watering.I might just see if they have any in the local supermarket
Maya Russell says
What curry paste do you use?
David Price says
Hake is my favourite- this recipe looks great
tracy s says
Gosh, this looks fantastic, sounds quick and easy to make too. I love Coronation Chicken so think I will have to have a go at making this! Thankyou, so many wonderful recipes.
JUDITH LUSCOMBE says
The curried potato salad is an interesting idea, I am always looking for new recipes to enhance a salad
Maya Russell says
Shared on Twitter as @maisietoo – https://twitter.com/maisietoo/status/325480300786352128
Lisa Williams says
amazing a recipe with tons of taste that I want to eat with a tiny amount of those pesky calories thank you so much 🙂
Tracy Nixon says
Yummy! Shared via G+